How To Eat More Naturally

'The Natural Food Kitchen' author and chef, Jordan Bourke, pioneers doing away with processed foods and getting you the most nutritious, delicious diet possible. Here are his top tips on consuming only the good-for-you stuff, faff-free

"I have a few key fresh ingredients that I always pick up from the shops or the market: cherry tomatoes, fresh, good quality eggs, un-waxed lemons and parsley and basil. If you’ve got those, you can always make a fresh salad that isn’t going to take hours."

"I like to cook with mackerel: it isn’t over fished, it has a great flavour, it’s reasonably priced and it’s faff-free to cook: just pan fry it with some seasoning. When you buy it, make sure the fish is still firm – that means it’s fresh."

"Herb oils are a quick and easy way to add natural flavour to dishes. Bash a clove of garlic with some flaky sea salt in a pestle and mortar, then add the herbs, and, finally, a slug of oil, for a beautifully fragrant dressing. It costs a fraction of the price of shop bought oils, and it’s better for you too, as supermarket versions are often heat-treated, which destroys the goodness."

"I try to use whole spices, rather than ground, as you get their fresh, fragrant flavour. Pan fry cumin, coriander, caraway or fennel – then bang them up in a pestle and mortar or spice grinder for incredible aromas."

"If you’re trying to eat less dairy, then making your own nut milk is a great idea – plus it’s a lot less processed than the stuff you buy. Soak almonds in water overnight, then blitz to a paste with a couple of dates for sweetness, before adding five times the amount of water, with maybe a quarter of a teaspoon of cinnamon. Strain the mixture and drink, or add to things like porridge."

"I use a lot of Asian ingredients, and I think there’s a lot we can learn from those cultures – their food is packed with flavours like tamarind and lime, but is nearly always made without dairy. It’s light, fresh and good for you."

"Coconut is a great dairy alternative – use the thick part of a tin of coconut milk as a base for icing, mixed with a couple of drops of maple syrup and lemon zest. Or use it instead of crème fraîche to dollop on top of soup. I also strain soy yoghurt through cheesecloth overnight, to make what tastes like a soft cheese – you can use it in place of mozzarella if you were making a pizza."

"Whizzing up smoothies is a great way to get kids eating good stuff. Stick frozen bananas in a blender with a little almond milk, coco power, and a few drops of vanilla extract you’ve got this amazing, milkshake-y, chocolate-y concoction they'll love."

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